Exercises for the Temporomandibular Joint (TMJ) and Masticatory Muscles

Sit comfortably, lower your shoulders, and relax your jaw.
Keep your jaw relaxed and make the “EM” sound, ensuring your teeth do not touch.
Gently move your jaw up and down in a jogging motion. Move your jaw left to right, keeping the movements light and without letting the teeth touch.
Open and close your mouth, bringing your jaw as far forward as possible, then as far back as you can. Repeat these forward and backward movements, as well as left to right.
Apply gentle resistance with your hand while performing the same movements as in step 4. Use a closed fist at the base of the jaw to resist as you open your mouth. Place your thumb on the front of the jaw during the forward movement, and use your palm on each side of the jaw during left-to-right movements. At the endpoint of each movement, hold your jaw in that position for a few seconds.
Open your mouth and place your fingertips on the edges of your lower front teeth. Gently press down while trying to close your mouth, maintaining resistance with your fingers. Hold for a few seconds.
Open your mouth wide. Then, stretch it further by pressing with your fingers on the upper and lower front teeth in opposite directions.
Use a mirror to check that your lower jaw moves vertically without shifting to the left or right as you open your mouth. Do the same check when moving your jaw forward. Try to avoid movements that cause clicking or sounds in the temporomandibular joint.
After completing the exercises, lie on your back and relax for 5-15 minutes. Relax your jaw, making the “EM” sound. Remember, your teeth should only touch during meals. Each exercise above should be done 10 times in a row, and the full routine should be completed twice a day (or as directed by your doctor). Avoid any movements that cause pain.